The Best Vitamins and Nutrients for Hair Growth

Most people consider having healthy hair as a sign of health or beauty. On the other hand, like other parts of the body, hair also needs nutrients for its health and growth. In fact, a deficiency in many nutrients can cause hair loss. Of course, other factors such as hormones, genetics, and age also affect hair growth, but optimal consumption of nutrients plays an important role in hair growth. In the following, we introduce 5 vitamins and 3 other nutrients that can help with hair growth. Stay with us.

Why is a diet important for hair growth and health?

Hair cells are the second fastest-growing cells in the body and are next to intestinal cells. On average, each person has 120,000 hairs on their head, and they all need nutrients to grow. However, since hair is not a living organ or tissue, the human body does not prioritize its nutritional needs. That's why when sufficient nutrients don't reach the body, the first sign that occurs is usually hair loss.

Both a deficiency and an excessive intake of certain nutrients can lead to hair loss. One common cause of hair loss, especially in women, is iron deficiency. Excessive intake of vitamin A can also cause hair loss. This vitamin can be found in various foods such as oily fish, liver, various types of cheese, and more. So, don't forget that self-supplementation of vitamins can also cause hair loss.

Vitamins and Nutrients Necessary for Hair Growth Some of the nutrients and vitamins present in our diet have a greater impact on hair growth and health than other vitamins. However, don't forget that hair health depends on various factors such as stress levels, lifestyle, underlying diseases, etc. But a significant portion of it is dependent on diet. In the following, we introduce some vitamins and nutrients that have clear effects on hair growth and health.

1.Vitamin A

All cells in the body require vitamin A for growth. Among the body's tissues, hair has the fastest growth rate and requires more vitamin A. Vitamin A also helps improve the performance of sebaceous glands in the skin, which secrete an oily substance called sebum that is very effective in maintaining scalp moisture and hair health. A deficiency of vitamin A in the diet can lead to many problems, including hair loss.

Of course, while consuming enough vitamin A is important, avoiding excess intake is also important. Overconsumption of vitamin A can be harmful and studies have shown that it can lead to hair loss.

Sweet potatoes, carrots, pumpkin, spinach, and kale are rich in beta-carotene, which is converted to vitamin A in the body. Vitamin A is also found in animal products such as eggs, yogurt, and milk. Cod liver oil is also a significant source of this vitamin. Additionally, you can also use supplements containing vitamin A.

2.B-Complex Vitamins

One of the most famous vitamins for hair growth is a type of B vitamin called biotin. Studies have shown that hair loss is linked to a deficiency of this vitamin in the body. One alternative treatment for hair loss is the use of biotin. This method has had the best results in individuals whose hair loss is due to a deficiency of this vitamin.

However, biotin deficiency is very rare because this type of B vitamin is found in many foods. On the other hand, there is not much data available about whether the use of biotin helps hair growth in healthy individuals.

Other B-complex vitamins play a role in the production of red blood cells. These red blood cells are the ones that carry oxygen and nutrients to the scalp and hair follicles. Both of these processes, the production of cells and the transport of necessary nutrients for hair growth, are important.

To have a diet rich in B-complex vitamins, you can use a variety of foods. Consuming whole grains, almonds, various meats especially fish, seafood, and dark leafy greens and vegetables will provide you with the necessary vitamins. Of course, do not forget that only animal products contain vitamin B12. Therefore, if you follow a vegetarian diet, you should use supplements containing this vitamin. You can also get supplements containing a combination of B-complex vitamins.

3.Vitamin C

Free radicals cause damage to hair growth and lead to hair aging. Vitamin C acts as a powerful antioxidant that protects you against oxidative stress caused by free radicals. Moreover, the body needs vitamin C to produce collagen, which is a type of protein that forms an important part of the hair structure. Additionally, vitamin C helps the body absorb iron, which is essential for hair growth.

Citrus fruits, various peppers, strawberries, and guava are rich sources of vitamin C.

4.Vitamin D

Vitamin D deficiency is related to localized hair loss. Studies have also shown that vitamin D helps create new follicles. Follicles are tiny openings in the scalp that new hair grows from. However, most studies have focused on vitamin D receptors (VDRs), and this has led to the actual impact of this vitamin on hair growth remaining unknown.

Researchers say that most people do not get enough vitamin D, and knowing this scientific finding can be a motivation to increase consumption.

The body needs direct contact with sunlight to produce vitamin D. Suitable food sources for obtaining vitamin D include oily fish, fish liver oil, some mushrooms, and enriched foods. Of course, you can also use vitamin D supplements.

5.Vitamin E

Vitamin E, like vitamin C, is an antioxidant that can prevent oxidative stress. In a study on people with hair loss, it was found that taking vitamin E supplements for 8 months could increase hair growth by up to 34.5%. In the same study, the placebo group experienced only a 0.1% increase in hair growth.

Sunflower seeds, almonds, spinach, and avocado are good sources of vitamin E.

6.Iron

Iron helps red blood cells carry oxygen to cells. This property has made iron known as an important and effective mineral in natural body processes such as hair growth.

Iron deficiency not only causes anemia but is also one of the main causes of hair loss, which is more prevalent in women.

Edible shellfish, especially oysters, eggs, red meat, spinach, and lentils are rich sources of iron. Of course, you can also use iron supplements.

7.Zinc

Zinc plays an important role in the growth and repair of hair tissues and helps the sebaceous glands around the hair follicles function better. Hair loss is a common symptom of zinc deficiency. Studies have shown that taking supplements containing zinc can reduce hair loss caused by zinc deficiency. However, some reports suggest that taking supplements with more than the required dosage can lead to hair loss. For this reason, it is recommended to obtain the necessary amount of zinc through your diet.

Oysters, beef, spinach, wheat germ, pumpkin seeds, and lentils are rich sources of zinc.

8.Protein

Almost all of the hair is made up of protein, and adequate consumption of it is important for hair growth and health. Animal studies have shown that protein deficiency can reduce hair growth and even cause hair loss.

Do you need to use hair growth supplements?

The best source to provide the necessary nutrients for hair growth and health is through food. However, if you are unable to maintain a proper diet, taking supplements can be beneficial. Research has shown that taking supplements is most effective for individuals who are deficient in nutrients. On the other hand, if you do not have nutrient deficiencies, taking excessive amounts of vitamins and minerals can be harmful. Therefore, it is recommended to consult a doctor to diagnose any nutrient deficiencies in your body.

In many cases, the first solution recommended to you will be to change your diet. If you increase your consumption of foods rich in vitamins and minerals, your need for nutrients will be fulfilled. The use of supplements is only recommended if you are unable to obtain the necessary vitamins through food, such as if you follow a specific diet.

To reduce hair loss, follow these tips:

Hair loss can have multiple causes, including a deficiency in the necessary nutrients and vitamins mentioned earlier. To avoid a lack of necessary substances for hair growth, follow these tips in your lifestyle and diet.

Eat breakfast

Breakfast is the most important meal in your diet and is crucial for all parts of your body, including your hair. Many people try to lose weight by skipping meals, especially breakfast, which can lead to hair loss as a side effect.

The necessary energy to nourish hair cells is at its lowest level in the early morning when you wake up. Having a healthy and complete breakfast that includes protein and complex carbohydrates provides the necessary nutrients and energy for the growth and health of your hair.

Drink Water

Depending on your level of physical activity and the environment you live in, you should drink between 1.5 to 2 liters of water daily. The scalp can become dry, just like other parts of the body, and an unsuitable environment can hinder hair growth. Drinking water helps you have healthy and shiny hair.

Have Healthy Snacks

After a few hours of not eating the main meals, the energy needed to supply hair cells decreases. To always keep your body's energy levels high, make sure to have healthy snacks between meals. These snacks should consist of complex carbohydrates; such as various fruits, vegetables, and bread made with whole grains.

Consume Enough Protein

Human hair is made up of protein. That is why including an adequate amount of protein in your diet is essential for hair health and growth. It is recommended that you include protein-rich foods in your breakfast and lunch meals; such as fish, chicken, meat, eggs, legumes, quinoa, tofu, various nuts, and seeds.

Get Enough Iron

Iron is one of the most important nutrients for hair growth and health. If your diet and circumstances allow, consume red meat twice a week, especially on days when you are menstruating. If you do not consume meat, you can replace it with iron supplements.

Be cautious in consuming dairy products

Dairy products are a rich and useful source of calcium that your body, especially your bones, needs for health. However, if you are susceptible to problems like dandruff, eczema, or psoriasis, consuming too much dairy may worsen the conditions. In this case, limit the consumption of whole milk and products like cheese.

Have a diverse diet

Try to eat different foods every day and avoid repeating the same meals in your diet. Having a diverse diet helps you consume a wide range of nutrients and vitamins without worrying about deficiencies. Having a diverse diet is necessary not only for the health of your hair, but also for the overall health of your body.

 

Summary

One of the important factors affecting hair health is a healthy and complete diet. To have healthy hair and reduce its shedding, include the nutrients and vitamins we introduced in your diet. Only if your diet is not complete, you can also use supplements with the advice of a doctor.